Strength Training with Exercise Bands Strength training improves your health

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Whatever your age, level of activity or health, strength training is safe and effective. It reduces the signs and symptoms of arthritis, diabetes, osteoporosis, obesity, back pain and depression.

Take a photo of your body or take measurements of your chest, waist, hips, legs and arms to track your progress.

These exercises focus on different muscle groups in the body, using exercise bands for resistance. You change the band’s tension by adjusting the size of the loop you make or by holding the band closer or farther away.

Your strength training plan Walk for 10 minutes outside or on a treadmill to warm up, and then do these exercises. End your session with 10 minutes of stretching or walking to cool down and prevent injury. Do these exercises 2 to 3 times a week, repeating each exercise _____ times. Rest at least one day between workouts. Use this exercise band color:

yellow blue

red black

green silver

Safety Always talk to your doctor or health care provider before starting any exercise program. Breathe normally while exercising. Exhale as you stretch the band and inhale as you release the tension. Drink plenty of water before, during and after exercise. If you have chest pain, problems breathing, nausea or light-headedness, stop exercising and . seek medical help.

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Chest Press

Stand holding the exercise band with both hands with the band across your shoulder blades. Arms are bent and at your sides with thumbs pointing up.

Slowly press arms forward, keeping a slight bend in your elbows.

Slowly return to starting position.

Slowly pull the band towards your chest, leading with your elbows and keeping your arms close at your sides. Hold.

Slowly return to starting position.

Seated Row

Sit in a chair or on the floor with your legs straight in front of you. Hold the ends of the exercise band, looping the band over your feet.

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Scapular Chest Pulls

Stand holding the exercise band with both hands, palms facing down. Arms are straight out in front of you at shoulder height.

Extend your arms out to your sides, keeping your arms straight with a slight bend in your elbows. Squeeze your shoulder blades together.

Slowly return to starting position.

Slowly pull your arms to the sides and down to shoulder level. Keep a slight bend in your elbows.

Slowly return to starting position.

Scapular Pull Downs

Stand holding the exercise band with both hands, palms facing forward and arms extended over your head, shoulder-width apart.

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Biceps Curls

Stand on one end of the exercise band. Hold the other end at your side.

With palm facing up, slowly bend your arm at the elbow, bringing your hand to your shoulder. Hold.

Slowly return to starting position. Repeat with the other arm.

Slowly lower your right hand down. Hold.

Slowly return to starting position. Repeat on the other side.

Triceps Press Down

Stand and hold the exercise band in the middle and at one end. Place your left hand near your right shoulder. Place your right hand just below.

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Triceps Press Forward

Stand and hold the exercise band in the middle and at one end at shoulder height close to your chest.

Slowly press your right arm out to your side at shoulder height with your palm facing down. Keep your left hand still. Hold.

Slowly return to starting position. Repeat on the other side.

Slowly press your leg forward until your leg is straight but not locked. Hold.

Slowly return to starting position. Repeat with the other leg.

Seated Leg Press

Sit in a chair with an upright, neutral posture. Raise one bent leg and place the exercise band around the foot, holding the ends of the band with your hands.

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Abdominal Crunches

On a firm surface, lie on your back. Bend your knees and place feet flat on the floor. Cross your arms over your chest.

Squeeze your abdominal Slowly return to starting muscles as you slowly lift your position. shoulder blades off of the floor. Keep your head and neck in line with your body.

Oblique Abdominal Bicycle Crunches

On a firm surface, lie on your back. Bend your knees, keeping feet elevated. Cross your arms over your chest.

Squeeze your abdominal muscles as you slowly lift your shoulder blades off of the floor. Straighten your left leg as you turn your left shoulder towards your right bent leg.

Turn to your other side, straightening your right leg and bringing your right shoulder towards your left bent leg. Leg movement should be like pedaling a bicycle.

Talk to your doctor or health care team if you have any questions about your care. The Library for Health Information is available to help you find more health information at (614) 293-3707 or e-mail: [email protected]. © April 10, 2014, The Ohio State University Wexner Medical Center.